15 minute AMRAP of:
10 OHS 40/25
10 Up Down
10 CTB Pull-up
20 OHS 40/25
10 Up Down
10 CTB Pull-up
30 OHS 40/25
10 Up Down
10 CTB Pull-up
40 OHS 40/25
*Add 10 OHS after every completed round.

Tiimiwodi odottaa tekijöitään boksin seinällä.

Muille opengym to ja pe klo 17-20. Tiimeillä etuoikeus tarvittaviin välineisiin.

Postaa tulokset molemmista wodeista sekä fiilikset. Enjoy! :-)

MetCon: (for time)

500m Row
30 Box jump
30 Burpee
30 Shoulder to overhead (Rx: 35/25kg)
30 Pull ups

Strength and technique:

Snatch 6x3

MetCon:

"Kelly" (5 rounds for time)

Row 400m
30 x Box jump
30 x Wallball

25 wallballs 9kg/6kg
50 doubleunders
20 thrusters 42,5kg/35kg
50 doubleunders
20 pull ups
50 doubleunders
20 ring push ups
50 doubleunders

15 min AMRAP for QUALITY

5 strict pull-up
10 push up
15 air squat

Tiimi-WOD

20 cal row
30 burpees
3 rope
30 OH lunges 20/15kg
30 Kettlebell swing 24/16kg
30 burpees

WOD
Complete with a pair:
Game plan for speed, other rests while other performs.
Row 1500m
100 ab-mat sit ups
60 burpees
40 pull ups
1000m total shuttle run

10 min AMRAP
Max distance sled push
Every odd minute: 6 burpees (wod starts with burpees)"

Back squat
wendler Cycle 2
5x 40%

5x 45%

3x 55%

3x 65%

3x 75%

3+x 85%